Exercise guide
Tate Press
The Tate Press is a dumbbell triceps exercise performed on a flat bench. The upper arms remain relatively steady while the elbows bend and straighten, with the chest and shoulders assisting with stabilization.
Training context
How the Tate Press Differs
Instead of lowering the dumbbells beside the head like a traditional lying extension, the Tate Press brings them inward toward the upper chest. This creates an unusual elbow path that requires a light, controlled load.
Use a weight that allows both dumbbells to follow the same arc. The dumbbells should not rest on the chest or collide forcefully at the top.
Technique overview
Keep the upper arms steady as the elbows bend
Lie securely on the bench with the dumbbells above the chest and the elbows pointing outward. Bend the elbows to guide the weights inward and down toward the upper chest while keeping the upper arms controlled. Reverse the same arc using the triceps. Stop if the elbows or shoulders become uncomfortable or the dumbbells can no longer move evenly.
Treat this as an overview and use a range, pace, and setup you can control.